6-2-15

Fitness:

A1. Strict Pullup (F)4-5, (M) 2-3 x 5 @ 31×2 no rest
A2. Stepup 4 per leg x 5 rest 90 sec after you finish both legs, 1 leg @ a time
B1. Hanging Knee Raises 4-5 reps x 4 @ 31×2 no rest (you may add weight, DB b/n feet)
B2. Glute Bridge 8-10 x 4 no rest (pause 3 sec @ top with hips completely open and extended)
B3. 18 KBS (HAP) x 4 no rest

Competition:

A. HPC(from hip/mid thigh) + PC (from floor) x 5 rest 2 min
B1. DB Snatch 5 per arm Alt’ing x 4 no rest
B2. Ring Pushup (F) 6-8 (M)10-14 x 4 rest 1-2 min (feet on block)
+
EMOM for 12 min
Even 6(F)/(M)8-12-C2b Pullup-(add from last week)
Odd Clean x 2-3 @ 68-72%